Cornstarch vs Spelt: Which One is Better for You?
Cornstarch and spelt belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare cornstarch and spelt and help you learn more about their similarities and differences.
Cornstarch (Zea mays) is a type of carbohydrate derived from the endosperm of the corn kernel.
It is a good source of energy, providing a high amount of carbohydrates and small amounts of protein, vitamins, and minerals. It is pure starch and has a very low nutritional value compared to whole-grain cornmeal.
Cornstarch is commonly used as a thickening agent in cooking and baking, as it can absorb liquids and increase the viscosity of sauces, gravies, and puddings. It is also used as a coating for fried foods to provide a crisp texture. It is a gluten-free ingredient and can be used as a thickener for people with gluten sensitivity or celiac disease.
Cornstarch is typically used in small amounts and is not a significant source of nutrition in the diet. It is often used as a thickener in combination with other ingredients, and when consumed in moderation, it can be included as part of a healthy diet.
Cornstarch is not an excellent source of any particular vitamin.
Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.
Cornstarch vs Spelt Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cornstarch vs spelt.
This comparison will start by comparing the caloric value of cornstarch and spelt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Cornstarch vs Spelt Calories
Most calories in grains come from carbs.
Comparing spelt vs cornstarch for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.
However, both cornstarch and spelt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Cornstarch vs Spelt Protein
Grains and most grain products, including cornstarch and spelt, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Spelt offers around 98% more protein than cornstarch.
Spelt has 14.6 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.
Cornstarch vs Spelt Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in cornstarch and spelt.
The total amount of carbohydrates is around 23% higher in cornstarch than in spelt. It has 91.3 grams per 100 grams, compared to 70.2 grams in spelt.
There’s less sugar in cornstarch than in spelt, 100% precisely.
That said, 100 grams of cornstarch contains 0 grams of sugar, while the same amount of spelt contains 6.8 grams.
Lastly, let’s take a look at the dietary fiber in cornstarch and spelt.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10.7 grams of fiber per 100 grams, spelt is a better source of fiber than cornstarch which offers 0.9 grams per 100 gram portion.
Cornstarch vs Spelt Fats
Like most other grains, cornstarch and spelt are low in fat.
Fats in cornstarch and spelt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in cornstarch and spelt:
- Cornstarch: 0.1 grams per 100 grams
- Spelt: 2.4 per 100 grams
Speaking of saturated fats, cornstarch is 100% lower in saturated fats.
Cornstarch and spelt contain 0 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Cornstarch vs Spelt Vitamins Content
This section will discuss the vitamin content of cornstarch and spelt.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Cornstarch has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Cornstarch and spelt contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins cornstarch and spelt contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Cornstarch vs Spelt Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cornstarch and spelt comparison focuses on their mineral content.
Cornstarch is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than spelt.
On the other hand, spelt is a higher amount of sodium.
Cornstarch and spelt contain the same amount of fluoride.
Check out the table below to learn how cornstarch and spelt compare when it comes to mineral content.
The Final Word
This article highlighted the similarities and differences between cornstarch and spelt.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
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- It's regularly updated.
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